201-822-1131 Chaya@ShreeYoga.com

Class Descriptions

Use these descriptions to choose an appropriate level class.  For those new to yoga we recommend starting with: Beginner, Slow Therapeutic, or Restorative & Meditation, and for the more active beginner: Level I.


New to Yoga?  Unsure of how to start?  This class is designed for you.  You will receive clear, easy to follow instructions in basic yoga poses, how to position your body, and breathing.  Our expert teachers are patient and kind, and continually move around the class helping each student achieve their optimal poses. Brand new beginners are welcome, no prior yoga experience is necessary and you can join at any time.

Beginner yoga builds strength and flexibility, improves balance and joint mobility, helps you release stress and increases your sense of well-being.

Level I

Level I is for students who wish to grow their practice into a wider range of yoga poses at a more vigorous pace.  We will break down some challenging poses into their component pieces so you can learn them safely and perform them effectively – including basic inversions and backbends. Active beginners are welcome.

You will leave with a sense of accomplishment, increased upper and lower body strength, greater flexibility and a more positive outlook to carry into your day.

Level I&II

This is a mixed level rigorous and challenging class. It moves at a faster pace, and provides more detailed asana and alignment instruction and includes level II poses such as: arm balances, inversions and deeper backbends. This is fairly strong practice suitable for people who have previous yoga experience and are familiar with the basics.

Benefits include: a strong physical workout targeting both upper and lower body and overall flexibility. An experience of inner connection: body, mind and spirit, leading to a new perspective on life.

Aligned Flow I&II

This is an alignment-based, vigorous vinyasa class of constantly moving poses, one flowing into the next, set to music. More challenging level II poses: arm balances, inversions and deeper backbends are included. The alignment aspect helps you practice safely while achieving your peak performance. Prior yoga experience is recommended.

This gently aerobic class gives you a different perspective on your practice of poses, increasing stamina in a safe environment that encourages your best performance level.

Strength and Flexibility

Yoga, muscle toning exercises and deep stretching – this new class has something for everyone and everything a body needs. The class will be an active yoga practice with a different toning and strengthening segment woven in each week. One week we might focus on arms, another on the back, or legs, or core, etc. The class is designed to warm the body up, lubricate joints, tone and strengthen specific muscle groups, and to release the muscles with slow deep stretching ending with a meditation and Shavasana.  All movements will be controlled and done with proper alignment. Movements will have variations for all levels of general fitness.  This class will help get you in shape and condition your musculoskeletal system so you feel fit and good all over.


Pilates Mat Class

Pilates Mat blends strengthening exercises and stretching to align and balance all of the muscle groups, creating a stronger, leaner and more flexible body. The class includes deep breathing techniques, and flowing, precise movements geared to strengthen the core (including the seat, stomach, inner thighs, and pelvic floor).  Pilates is for everyone, whatever your age, body shape or fitness level.  Mat classes will help you move more freely and efficiently in everything you do to from playing tennis or golf, practicing yoga or simply keeping up with the kids or grandchildren.

Pilates Mat increases core strength and overall muscle tone.  Regular practice can lead to improved posture, reduced back pain, as well as increased flexibility and mobility in all the joints.

Click here to view our Pilates instructor’s website.

Shree Signature Therapeutic Yoga Classes

All the following classes are designed for beginners and students who need or want a gentle therapeutic and healing approach from yoga.  The classes are generally small and run by teachers trained and skilled in working with yoga to create healing and longevity.  While different classes may have a particular target, you can attend any of them for a gentle therapeutic class.


Gentle Therapeutic Yoga

Our unique approach: Slow Therapeutic Yoga is a class where people in almost any physical condition can move and do yoga safely. Geared towards those who need a very gentle yoga practice including seniors, people with physical challenges, cancer patients and survivors, and anyone looking for a careful and sensitive approach, these small classes include: gentle yoga poses, breathing, and stretching, as well as supported yoga poses done with a therapeutic approach that open the joints and safely stretch muscles, while also building strength. Our teachers are highly trained and will personally attend to each student’s individual needs.

If you thought you could never do yoga, this class will work for you. We welcome you in whatever physical condition you may be in and look forward to working with you. Call ahead if you’d like to discuss your situation with us before class: 201-822-1131.  A number of local chiropractors highly recommend our studio and this class was recently mentioned in the Bergen Record.

Restorative Yoga & Meditation

You will leave class with a sense of deep relaxation and calm on every level and with a feeling of balance in your mind and body.

Have you been wanting to learn to meditate? Do you want to release stress?  Then this approach is for you.  It is by far our gentlest class and specifically designed for those who wish to find healing and recovery physically and emotionally, and to learn to release chronic tension and stress.  It includes: slow gentle stretching, breathing exercises, and restorative yoga poses in which the body is supported with blankets and bolsters for deep relaxation, and finishes with a period of guided seated meditation.  The focus of this class is to create an experience for you of deep relaxation and mindfulness.  No prior meditation or yoga experience needed.

Tame Your Stress: Restorative Yoga & Meditation

After class you may find you sleep like a baby, feel more grounded amidst the chaos of your life, and more comfortable in your body for having let go of stress stuck in your shoulders, neck and back. The meditation component teaches tools for managing a busy mind and finding peace in any situation.

This class is for people who crave a way to deeply relax and release the chronic stress that seems an inescapable part of just living and working.  Start the week by learning to release the tension we store in our upper body. We will practice slow gentle stretching, breathing exercises, and restorative yoga poses in which the body is supported with blankets and bolsters for deep relaxation, and finish with a period of guided seated meditation.


Yoga for Strong Bones

“Forty-four million Americans suffer from low bone mass. Osteoporosis leads to painful fractures due to loss of bone mass; yoga strengthens bones without endangering joints: it stands to reason that yoga is the perfect therapy for osteoporosis. Drugs and surgeries can alleviate pain, but study after study has shown that exercise is the best treatment, specifically low-impact, bone-strengthening exercises―hence, yoga.” (Yoga for Osteoporosis by Fishman MD and Saltonstall)

This class teaches poses to strengthen bones, improves bone quality and increase bone mass. Studies show that with consistent careful yoga practice, Osteoporosis can be arrested and even reversed.  Even 10 seconds in a yoga pose can help trigger chemicals in the body that build bone mass.  With yoga, you can protect and lubricate your joints safely for an increased range of motion while building strong bones.  Let’s halt the aging process, and strengthen your bones while you are healthy and mobile.

If you are concerned about your bones and would also like to reduce stress and move with more freedom, this slow therapeutic class is for you.

Chair Yoga

In this class we will do modified gentle yoga poses while seated and supported in a chair. These modifications make yoga accessible to people who cannot stand or lack the mobility to move easily from standing to seated to supine positions on the floor. While seated on chairs, students can do versions of twists, hip stretches, forward bends, and mild backbends.

In addition to a good stretch, chair yoga participants can also enjoy other health benefits of yoga, including improved muscle tone, better breathing habits, reduction of stress, improved proprioception, better sleep, and a sense of well-being.

Yoga for Back Pain

Threw out your back? Occasionally sore? Chronic back pain or injury?  This class may be for you.

Focusing on the development of posture, balance and body alignment and a strong, deep inner core, you will be guided through specific yoga poses that can lengthen your spine, stretch and strengthen your muscles, and help return your back to its proper alignment. Beyond physical therapy, it’s the quality of focus, attentiveness, and mindfulness that practicing yoga gives, which really makes a difference.

You can expect to feel better, get stronger and learn how to avoid hurting your back going forward.

Certified Yoga Teacher, Terry Cotter, taught  at the Valley Hospital Spine Center after completing advanced training with Charlotte Stone E-RYT500 with presentations by Elliot J Lerner, MD Neuroradiologist, Valley Hospital.

Benefits you can expect:

  • Muscle strengthening from holding poses
  • Increased flexibility and ability to relax
  • Better posture, balance, and body alignment
  • Increased body awareness: understanding of your physical limits, and motions you should avoid.

Gentle Pilates Mat Class

Gentle Pilates:  Pilates can be taught as a method of gentle exercises that helps strengthen, stretch and bring balance to the body.  In this class you will be taught precise, purposeful, slow strengthening movements.  Our goal is to strengthen core muscles, increase stability and balance, increase flexibility and improve posture.  We welcome students who have challenges including injuries, osteoporosis, autoimmune disorders, or are recovering from surgery or an accident.

Whitney Speer is certified a Pilates instructor, studying under the late Romana Kryzanowska, and has been teaching Pilates for 18 years.  She has further certifications for the Pink Ribbon Program (for Breast Cancer recovery) and Westside Dance Physical Therapy’s Rehabilitation program. If you have questions about the suitability of your situation to this class, you can email Whitney at: essentialmovement@msn.com

This class is designed to make you feel better and facilitate your fitness goals.

Click here for schedule.

Monthly Mellow: Restorative Yoga by Candlelight

Join our resident restorative yoga expert, Karon Shovers, for a monthly Friday evening “slow down and recharge” Restorative Yoga practice.  Take time and refresh your energy and your attitude with a mix of gentle stretches, supported postures, breathing and meditation.  Karon will guide you through a series of restorative yoga poses, using bolsters, blankets and belts.  Each pose will be held to encourage a safe, deep opening and a soothing release by candlelight.  See the workshops link for dates and times.  Bring your yoga mat and an eye pillow if you have one.

This class will calm and energize organs and muscles and heal the effects of chronic stress, leaving you with a greater sense of well-being, deep relaxation and balance. 

Click here for schedule

Private Lesson

This is an opportunity to have one-on-one yoga instruction with the teacher of your choice. In this session the teacher will evaluate where you are in your practice and give you personalized instruction to help you move forward. For new students, this is an optimal way to learn the basic elements of yoga at your own pace and to get all your questions answered prior to attending a group class.  For those with physical challenges, your private lesson will tailor the poses to your body’s abilities and teach you how to modify your practice to receive the greatest benefit.

Private instruction answers your questions, and tailors your practice and poses to your specific needs in a safe, private environment. This personalized approach gives you the tools and understanding to get what you’re looking for from yoga.